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High Protein BBQ Chicken Pasta Salad

High protein BBQ chicken pasta salad with smoky BBQ ranch dressing, charred BBQ-glazed chicken, and chewy rotini tossed with black beans and corn. It’s a protein-packed meal prep pasta salad that stays creamy without getting soggy after chilling.
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Prep Time 20 minutes
Cook Time 20 minutes
chilling 30 minutes
Total Time 1 hour 10 minutes
Servings: 6 servings
Course: Main Dish
Cuisine: American
Calories: 680
Ingredients Equipment Method Notes

Ingredients
  

Pasta salad
  • 12 oz chickpea or whole wheat rotini pasta Use either chickpea rotini or whole wheat pasta; cook until al dente.
  • 1 lb chicken breast, grilled and tossed in BBQ sauce Grill, glaze with BBQ sauce while warm, cool, then slice.
  • 15 oz black beans Drain well before combining.
  • 1.5 cup corn kernels Use kernels (fresh, frozen, or thawed).
  • 1 cup cheddar cheese, cubed Cube for easy coating and portioning.
  • 3 green onions, sliced Add for crunch and mild bite.
  • 0.25 cup cilantro Chop lightly; reserve a little for finishing if desired.
For BBQ ranch dressing
  • 0.33 cup BBQ sauce Measure as 1/3 cup for the dressing.
  • 0.33 cup Greek yogurt Use plain Greek yogurt for a tangy ranch-style base.
  • 2 tbsp ranch seasoning Use ranch seasoning packets or jarred mix.
  • 1 tbsp lime juice Fresh lime juice recommended.
  • 0.1 salt and pepper Add to taste for balanced flavor.

Equipment

  • 1 sheet pan
  • 1 grill

Method
 

Cook and cool the components
  1. Cook the rotini in boiling water until al dente, then drain, rinse cold, and cool completely for best texture.
  2. Grill the chicken breasts until cooked through, toss with BBQ sauce while warm, then cool and slice so it won’t steam the pasta salad.
Make the BBQ ranch dressing
  1. Whisk BBQ sauce, Greek yogurt, ranch seasoning, and lime juice together until smooth and evenly combined.
Assemble and chill
  1. Combine cooled pasta with black beans, corn, cheddar, and green onions, stirring until the mix is evenly distributed.
  2. Pour the dressing over the pasta mixture and toss to coat thoroughly.
  3. Top with BBQ chicken slices and cilantro, then refrigerate for 30 minutes before serving to let the flavors meld.

Notes

Pro tip: rinse the pasta under cold water and cool it fully—this prevents clumping and helps the BBQ ranch coat without turning watery. Store covered in the refrigerator for up to 4 days; it can be frozen only for the chicken and pasta components, but the dressing and dairy may separate after thawing. For a higher-protein swap, use extra-lean chicken and consider adding another 1/2 cup black beans if you want more fiber and plant protein while keeping calories controlled.